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Improving Posture While Using a Mobile Phone

In today's digital age, mobile phones have become an essential part of our daily lives. We use them for communication, entertainment, work, and more. However, the convenience of mobile phones comes with a significant downside: postural issues. Prolonged use of mobile phones, especially with poor posture, can lead to various health problems, including neck pain, back pain, and even long-term spinal issues.

The Problem with Poor Posture

When using a mobile phone, many people tend to bend their necks downwards, looking at their phones at waist level.

This position, often referred to as "text neck," puts a lot of strain on the neck and upper back muscles. Over time, this can lead to muscle fatigue, stiffness, and chronic pain. The unnatural position also places excessive stress on the cervical spine, which can lead to more severe issues like herniated discs and nerve damage.

The neck muscles are not meant to hold the weight of the head in a protracted position. When you bend your neck down, the muscles are forced to support the weight of the head plus the extra weight added by the force of gravity. On average, an adult head weighs about 10 kg, and this weight becomes even more burdensome when tilted forward. The neck muscles are naturally set to hold this weight only when the head is in a neutral position, not when it is leaning forward.

In my Remedial Soft Tissue Therapy practice, I treat many patients to release the neck tension built up by poor posture and to correct it. This repetitive strain on the neck muscles can be alleviated with proper treatment and by adopting better posture habits.

Improving Posture While Using a Mobile Phone

A Simple Solution: Hold Your Phone at Eye Level

To avoid the negative effects of poor posture, it's crucial to hold your mobile phone at eye level. This means raising your phone up to your face instead of bending your neck down to look at it. By doing so, you maintain a neutral spine position, reducing the strain on your neck and back. Here's how you can implement this habit:

  1. Use Your Arm to Elevate the Phone: Instead of keeping your phone down, use your arm to hold it up to eye level. This might feel a bit tiring at first, but it's a much healthier option for your neck and spine. Your arms are much stronger and more suitable to hold weight up. Realize that holding your head and dealing with the force of gravity is roughly like managing a 10 kg weight. In contrast, your mobile phone weighs about 200 grams. Your arms are designed to handle much more weight for longer periods, so holding up a phone is relatively light work. Plus, you are actually strengthening your arms while enjoying using your phone.

  1. Switch Hands Regularly: Holding your phone with one arm can become tiring. To prevent fatigue, switch hands regularly. This not only gives your arm a break but also promotes better circulation and reduces the risk of repetitive strain injuries.

Tips for Maintaining a Good Posture

  • Take Frequent Breaks: Avoid using your phone for extended periods without breaks. Every 20-30 minutes, take a break, stretch, and move around.

  • Use Voice Commands: Instead of typing out long messages, use voice commands or dictation features to reduce the amount of time you spend looking down at your phone.

  • Invest in Phone Stands: At home or in the office, use phone stands or holders to prop your phone at eye level. This can be particularly useful during video calls or when watching videos.

By making these small adjustments to how you use your mobile phone, you can significantly reduce the risk of developing postural issues and maintain better overall spinal health. Remember, your body will thank you for taking these proactive steps to ensure a healthier, more comfortable use of your mobile device.


Incorporating and improving posture while using a mobile phone is essential for maintaining your overall health and well-being. By holding your phone at eye level and using your arms to support its weight, you can prevent the strain and pain associated with poor posture. Take frequent breaks, switch hands regularly, and consider using voice commands or phone stands to further enhance your posture. Your neck, back, and overall body will thank you for these small but impactful changes.

In my Remedial Soft Tissue Therapy practice, I see first-hand the negative impacts of poor posture and the relief that proper posture and treatment can provide. By adopting these habits, you can avoid the discomfort and health issues that come with "text neck" and enjoy a more pain-free, comfortable experience with your mobile device.


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